Motivation
This weekend we are headed to Chico California to attend my childhood best friend’s wedding.  Tyler and his family were instrumental in me making it successfully though my teenage years.  They were my next door neighbors when my parents got divorced.  I spent probably as much time at their house as I did my own. They dragged me along on the yearly father and son ski trip every February. Since we went away to college much has changed.  Tyler went to Chico State and never moved backed.  His Sister went to Colorado State University and never came back.  About 5 years ago his parents got divorced which was a huge shock.  Now Mom lives in Colorado and Dad lives in Corona.  They invited our whole family to the wedding.  Kids included.  Reunions of sorts are always great.  I’m looking forward to a wonderful weekend.    
Strength
Deadlift for everyone today.
Workout Strategy
Compare your time to May 7th, 2013
Last time I did this workout I got a little over confident going in.  I did not realize how much the Squat Cleans would effect my Double Unders.  I did not pace this one well at all.  I did the first round in 1 minute 40 seconds.  It took me 2 minutes 20 seconds to complete the second round and 2 minutes 35 seconds to complete the third round.  My total time was 6 minutes and 35 seconds.  I should have broken up the squat cleans into sets of two from the very beginning.  I did 10 straight to start the first round which killed my grip and got me breathing way to hard.  Keep your breathing down and stay efficient.  The weight on your Squat Cleans should be challenging.  I would rather see you do one at a time with great form then multiples with bad form.  Focus on breathing.  On the Squat Clean remember to pull, jump, shrug, high elbows.  Do not be in such a hurry to squat that we forget to fully extend.
Workout of the Day
Strength of the Day                                                                       Deadlift: 5 or 10 reps EMOM for 10 minutes
Level 1:  

3 Rounds

12 Squat Cleans, 

100 Jump Rope

Level 2:  

3 Rounds

12 Squat Cleans, 95/55#

100 Jump Rope

Level 3: 

3 Rounds

12 Squat Cleans, 115/75#

50 Double Unders

 

Level 4: 

3 Rounds

12 Squat Cleans, 135/95#

50 Double Unders

Get more awesome: 3 minute plank hold and 33 Ab Mat Sit ups